Weekly Workouts

October 31, 2016

If you’ve been following along on my blog or listening to my podcast, I’ve mentioned a couple times that I lost a friend last week. It was not only a friend but also my best friend’s brother. It’s been so painful watching her and her family go through such a difficult time. It’s been hard to eat, hard to sleep, and even harder going through a normal day. No one should ever have to go through what they are going through.

That being said, life is incredibly stressful. It’s painful and confusing and so upsetting at times. In times like this, we feel lost and unsure when we will ever feel stable again. And often times, those situations makes us change our eating habits or keep us out of the gym. Even though it’s good to remember to give yourself some rest and relaxation in times of pain, it’s also important that we try to continue with those healthy behaviors to keep some sort of normalcy in a time of so many unknowns.

Stress can affect the body in so many different ways and we can’t always regulate that stress. But we can regulate our healthy behaviors and our healthy choices. I’m saying all this because as soon as the pain of losing someone set in, I turned to food. Straight for the sugar because, well, sugar releases endorphins and my body wanted to feel that. But I, of course, quickly came down off that sugar high and reality was still there. The moment of that sugar high didn’t bring that person back and in the long run, it didn’t make me feel any better. Just worse.

What did make me feel better was having a decent meal or clearing my mind for an hour at the gym. So remember that. Remember that you can still control certain things when everything else is so out of your control. Remember you deserve you health, even when you feel like you don’t. You can get through stressful times without putting damage in your health progress. Remember that.

PS – sorry there was no “what i ate in a day” this week. I planned to get that day but the craziness of last week meant I did not keep track of my eating whatsoever. I’ll definitely get that done next week! And be sure to check out my latest podcast about macros, supplements and protein powder here!

Sunday – Rest day

Monday –

Back Squats: 2 x 20. Fist set must be at 63%. 2nd set goal of 68% (12 mins) – 115# and 125#

Then 16 min AMRAP Of:

300m Run

60 Double Unders

15 Push Jerk (135/95)

I got 4 rounds + 338 using 85#

Tuesday –

Hang Snatch

Every minute on the minute x 3: 2 @ 65% – 75#

EMOM x 3: 2 @ 75% – 85#

EMOM x 3: 1 @80% – 90#

EMOM x 4: Add as you wish. – I worked my way to 107#

Then For Time: (14 min time cap)

5 Squat Snatch (70%)

25 Push Ups

25 Pull Ups

4-20-20

3-15-15

2-10-10

1-5-5

I finished in 9 something using 75#

Wednesday –

20 mins Moving With Purpose

10 Barbell Roll Outs

20 Single Arm OH Walking Lunge – 10 each arm (55/35)

100m Single Arm Suitcase Carry – 50m Each Arm (70/55)

I got 4 + 3 using 35# and 45#

Then 6 min As many rounds as possible Of:

15 KB Swings (70/55)

9 Burpees

I got 7 + 1 using 45#

Thursday – Rest day

Friday –

Front Squats: (15 mins)

1×3 at 85% – 130#

1×1 at 89% – 135#

1×3 at 85% – 130#

1×1 at 91% – 141#

1×3 at 85% – 130#

1×1 at 93% – 145#

Then For Time: (14 min time cap)

470m Run

100 Double Unders

20 Strict HSPU

20 Thrusters (115/75)

200m Run

50 Double Unders

10 Strict HSPU

10 Thrusters (115/75)

I have no idea when I finished but it was maybe under 10 minutes? using 65#

I”m so sorry for your loss, I also lost a very close friend last week. Cancer is a real dickhead.
Thank you for these workouts. My friend was a runner, she loved to run marathons. I hate running, like really dislike it. So for the last few months while she’s been so sick I use her as my inspiration to get my ass out the door. I think “Hey, I’m able to do this, I GET to do this. Angie wants to and she can’t.” Putting it into perspective like that sure changes my attitude. I’m so lucky to have a healthy body.

It’s crazy, I’ve recently started reading this blog ( I know you’ve been around for awhile) , but at church yesterday it talked about how everyone has problems, issues, heartbreak (insert negative energy) and that often if we’re not careful we dive into that problem forgetting all the many benefits life has to offer. I then see CrossFit posted a video today with Austin Manello and that he too said that “everyone is going through something” reading your blog, hearing Austin/CrossFit, and Church really assures me that I should begin to focus on the positives way more because you never know when something worse is going to happen.

Anyways I wanted to report back, that my diet is going well, I’m at the gym regularly again and looking at starting a new job, with something that makes me happy =). Thanks for your article.

I love you Juli! I just got done listening to all of your podcast episodes today. I was loling the whole time! I love you because you’re real. You have no filter you’re just yourself and you don’t care what anyone thinks. I just started whole 30 and I’m so excited to have found out about you. You’re going to make this journey easy as pie. Especially with the good mood you put me in. If I ever feel negative about this lifestyle I just read your blog or listen to you and I’m motivated again. Keep doing you girl. You’re the bey (Beyoncé) or just BAE of paleo!

So sorry for your & your friend’s family’s loss Juli :(
I hear you on the turning to sugar for that quick fix but lots of sleep, eating nutritious meals and exercise really is the most supportive thing you can do. I find getting out in nature for the exercise part to be particularly healing.

Also – absolutely loving the podcasts! We’re so spoilt with everything you do & share!!

So sorry for your loss, friend. :( Losing loved ones is a solid, life-changing experience. I lost my dad in 2012 and….game changer. I’m proud of you for making healthy choices for yourself, whether allowing rest or realizing you feel better after making wise food choices or making it to the gym. I turn to food for things, as well. Not so much sugar-related foods, but tasty, savory things. So, I feel you there. Ya doing good. :)

(Oh, and please don’t feel sorry or bad for not providing us with certain updates during this trying time. We love you and we understand. :) )

love the post’s always do. helpful and informative if not to my life I can pass it on to some one who needs it now. love your pod cast and really love you opinion on supplements and protein powered. when I started crossfit like 6 years ago I hoped on the band wagon and got it all despite the fact that I had wrestled nationally and never taken a thing (yaa Kool-aid)

I back to no supplements I add a little salt to my water before a work out cuz im a sweater. and cant stand the taste of coconut water. the collegian im looking into as I have arthritis (after 6 knee surgeries) and see a possible joint preservation there. I also take vitamin D cuz im Canadian and only see sun light on my cheeks for about 6 months.

I am in the process of becoming more like you. as I have stopped competing in crossfit and feel as though I work out to much still. how do you tame the competitive beast?

never commented before as I am weird about it, but though it was time to put my shit out there. lol

hahahaha glad you’re finally cooking! i don’t think that competitive feeling ever goes away. i still compete with people, it’s just more time related instead of weights. i use whatever weight i want, but then i’m trying to beat one of my friends times. does that make sense? the competitive nature is still there, i just don’t let it run my life or tell me how much i should be lifting

I am so sad for you. It’s hard to watch people we love grieving such a tragic loss and feeling hopeless as to how to ease their pain. I have two very close friends who lost their son’s. They have both told me that my calling, texting…etc and letting them know I am thinking about them has meant the world to them. They know there is nothing anyone can say to make them feel better, but knowing they are being thought about and that someone is giving a voice to their pain makes them feel a little better. Hang in there. I know it’s hard to keep your head up when you’re grienving as well.

Your email address will not be published. Required fields are marked *

Comment

Name *

Email *

Website

I'm a food hoarder. And a really bad dancer. If you don't know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.